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Tuesday 7/6/10 CrossFit West Houston

WOD

5 Rounds

50m KB OH Carry R/L M35/W20

200 Single Unders

10 One Arm KB Push Press

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Monday 7/5/10 CrossFit West Houston

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

AMRAP in 30 minutes

Deadlift 5

Push Ups 13

Box Jumps 9

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Saturday 7/3/10 CrossFit West Houston

WOD

Run 400m

25 Burpees

25 Sit Ups

20 Burpees

20 Sit Ups

15 Burpees

15 Sit Ups

10 Burpees

10 Sit Ups

5 Burpees

5 Sit Ups

Run 400m

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Friday 7/2/10 CrossFit West Houston

WOD

5 Rounds

21 KB Swings (American)

15 Air Squats

9 Push  Press M95/W65

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Thursday 7/1/10 CrossFit West Houston

WOD

Hang Power Cleans

5-5-5-3-3-3

Met Con

4 Rounds

5 HSPU

20 Box Jumps

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Wednesday 6/30/10 CrossFit West Houston

WOD

AMRAP in 20 mins

400 m Run

Max Ring Dips

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Tuesday 6/29/10 CrossFit West Houston

WOD

Shoulder Press

3-3-3-1-1-1

Met Con

500m time Trial

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Monday 6/28/10 CrossFit West Houston

WOD

Double Timing Fran

50 Double Unders

21-15-9

Thrusters

Pull Ups

50 Double Unders

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Tuesday 3/30/10 CrossFit West Houston

WOD

Weighted Pull Ups

5-5-5-5-5

Met Con

1000 m Row

50 KB Swings

30 Ring Push Ups

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Monday 3/29/10 CrossFit West Houston

WOD

OH Squat

5-5-5-5-5

Met Con

AMRAP in 12 minutes

200 Run

3 HSPU

6 Pull Ups

 

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